Being present, practicing mindfulness, meditating - however we may wish to call it, the act of consciously sustaining one’s attention on a given object or sensation has a myriad of benefits for body and mind. This one-pointedness of mind, whether the focus be on the breath, the eyebrow-centre, a mantra or an activity, is calming for the nervous system, improves mood, instills a sense of peace and even changes the stress-response in the brain.
Scientific research shows that regular practice of meditation or mindfulness techniques changes the way brain responds to a stressful event or situation. When we encounter something stressful - whether this be physical or emotional - there is a reaction in the prefrontal cortex of the brain producing a feeling of anxiety, fear or unease. A regular meditation practice has been found to weaken this neural connection, so the reaction to a stressful incident is lessened, meaning a reduction in those uncomfortable feelings.
Now, meditation does not have to mean sitting bolt-upright, legs crossed, hands in mudra - although there is great value and benefit in this more introspective style of meditation. It’s not a one-size-fits-all affair and whilst carving out a more traditional meditation practice - sitting cross-legged, eyes closed, focusing on the tip of the nose, or mentally repeating a mantra, or observing the colours appearing in the mind’s eye - may work for a lot of people, this may not become a daily habit that sticks for everyone. My dear old mum, for example, would not really embed this style of practice in her everyday life. Yet, carrying out any task mindfully can become a meditation in itself, and it may be this approach that is more accessible.
Mindfulness, as a form of meditation, can be applied to pretty much any activity you might carry out in a regular day. Activities ranging from making the bed, to having a cup of tea, or watering the plants can all be carried out in a very mindful and grounding way. As the practice becomes more and more of a habit, every activity becomes an opportunity to practice mindfulness, presence and with that, gratitude. I have found that the more I engage in this approach to my daily routine, the more peace, contentment and joy I experience.
Joy is the default state, and often with the fast-paced, get-things-done style of modern life, these everyday opportunities are over-looked; often carried out as means-to-an-end tasks. Whereas if instead, these activities are carried out as means in themselves, there is a heightened sense of meaning and purpose. Living in this way, these activities carried out mindfully become blessings in themselves, and every opportunity gives rise to expressions of love and gratitude. Making the bed each day, for example, this is a great opportunity to be really present as you fix the duvet and arrange the pillows, feeling gratitude to have a nice, soft bed every night, safe and warm. Give thanks to have woken up healthy and well, perhaps next to a loved one, send them your loving vibes too, just nurture a sense of gratitude for all that you wake up to each morning. You could also set an intention for the day, or bring an ‘I Am…’ affirmation to mind. Each morning provides this great chance to start the day mindfully, from a place of gratitude, an abundance mindset, to set you right for the day.
If this resonates and you would like to explore a little further, read on for an in-depth guide to getting the most out of your mindfulness practice.
A great place to start is by listing as many daily activities as you can think of in a few minutes. Think of things that need to be done on a daily basis, but also things you might do to alleviate boredom, acts of self-care, activities you might think of as chores, and generally things you enjoy to do when you are relaxing at home. This might include anything from picking out your clothes for the day, to making your breakfast/lunch/tea, exercising or stretching, going for a walk, having a cup of tea, watering the plants, having a nice hot bath, all sorts of things. Write down this list of daily opportunities for mindfulness in a diary or notepad, something that will stay relatively close to hand.
Next, each day, find time within the daily structure to have 20-30 minutes or so of dedicated Mindfulness Time. Maybe this is to break up the day if working from home, maybe it’s a grounding way to start the day if stuck at home with little to do, maybe it’s a nice way to re-focus in the afternoon. Look at your list of Daily Opportunitiesand choose an activity you will carry out with intention and complete awareness. Consciously choose to be completely focused on every detail of the activity at hand, absolute awareness, being mindful of every facet of the task.
For example, a mindful tea-break, even from boiling the kettle and preparing the tea, notice all the sensory details, the sound as the kettle heats the water, the steams which rise from the spout, the feeling of the mug, the weight, the coolness, the physical appearance, the sound of the teaspoon clinking as it stirs, the way the liquid moves in the cup, the way the colours change, swirling into one another, the warmth of the mug between the hands, the steam, the aroma, how it feels inside the mouth and on the tongue, hot, warm, sweet, bitter, creamy, whatever the taste may be, immerse yourself in every detail. Next, expand this sensory awareness, explore what you can see out of the window, what you can hear, explore the textures and sensations of the armchair, sofa, whatever supports you as you sit, take your awareness to the points of contact, sitting bones on the chair, maybe the soles of the feet connecting to the floor. Whilst you are doing all of this, connect with the breath, breathing slightly more deeply, feel the breath in the nostrils as you inhale, and the gush of air as you exhale, feel the belly expand as you breath in, deflating as you breath out, breathing in peace on the inhalation, and surrendering to the relaxation on the exhalation. Notice the mind beginning to calm, observe the feeling of relaxation in the body, become aware of the sense of stillness emanating from within. Maybe you can feel the heart beating, maybe even the blood pumping. Complete awareness. Hold on to this feeling of peace and stillness as you move on from the activity and go about your day. Imagine it as a bubble, your bubble of stillness, how long until the noise of the day bursts it?
You can apply this process to any activity and make it one of mindfulness and presence. The central idea is to practice absolute awareness, focusing your attention on all the small sensory details of the task, rather than just remaining on auto-pilot, mind relentless drifting from one thought to the next, as you mindlessly carry out a given activity. When you practice having sustained attention in this way, you may begin to notice that you are more in control of the mind, rather than the mind running away with itself. As your efficiency develops in applying these simple mindfulness techniques to everyday situations, hopefully you will feel more grounded, less anxious, be filled with more peace and contentment, and ultimately feel more calm. Calm really is a super-power and stillness is the best gift you can give yourself. So give it a go now, stick the kettle on and immerse yourself completely, exploring all the details you can notice and begin to live in a more considered, present, mindful way.
“Stillness is your essential nature…You are awareness, disguised as a person.” (Eckhart Tolle)